学学肌肉单字：
1. muscle (n.) 肌肉
举例：Do you want me to teach you how to build up your muscles? (要不要我教你如何锻炼肌肉？)
2. to work out 运动健身
举例：I’m going to the gym tonight to work out. (我今晚要去体育馆做运动。)
3. to shape up 雕塑身材
举例：My weight has ballooned from 48 to 68 kilograms since marriage. I have to shape up. (婚后我的体重开始从48公斤一路飙升到68公斤，我得健身了。)
相似：to get in shape
4. to pump iron 举重
举例：I’m going to the gym to pump some iron. (我要去健身房举重。)
5. sit ups 仰卧起坐
举例：I had to do some running on the treadmill, some sit ups, push ups, and some weight lifting. (我必须在踏车上练习跑步，做仰卧起坐、俯卧撑和一些举重测试。)
让我们开始做简单的五分钟减肥操！
Plank 平板支撑！
Start in a push up position with hands under your shoulders. Hold the position, keeping abs tight and weight over your shoulders, the whole time. (先作一个俯卧撑的姿势，臀部夹紧，保持一分钟！记得手要打直喔!)
Better Lunges 跨步！
Step 1: Start in a lunge position. (先作一个跨步的动作)
Step2: Lower your body as low as your back knee is just above the floor. (压低身体，让下压的腿靠近地面)
Step3: Bring yourself up just halfway, then back down to the lowest position. Continue to pulse up and down, switching legs halfway through. (身体上下上下，持续一分钟)
Modified Triceps Push Ups 训练你的三头肌！
Step1: Kneel with your hands out in front. Bring your hips forward to shift the weight over your shoulders. (作一个用手支撑的跪姿，移动髋关节来平衡身体，脚勾起来)
Step2: Lower your upper body towards the floor, keeping your butt down and abs tight. Push up and repeat. (就像在做伏力挺身一样，臀部夹紧，持续一分钟)
Squat Hold 深蹲！
Step1: Stand with feet shoulder-width apart. (作一个与肩同宽的蹲步姿势)
Step2: Squat down so thighs are parallel to the floor. Hold position, keeping back flat and chest up. (蹲低，让大腿平行于地面，背拉直，腹部内缩。接着重新回到站姿再深蹲，总共做一分钟。)
V-ups 伸展！
Step 1: Sit upright with knees tucked in to your chest, feet off the floor, and hands in a supportive position behind you. (屁股着地，双脚离地，并拢在胸前，双手支撑。)
Step2: Extend legs out in front of you as your upper body back towards the floor. (让腿部伸展，背部靠近地面)
Step3: Crunch back in to start position and repeat. (回到第一个动作，持续做一分钟！)
